In the pursuit of the cherished weight loss, we often forget its main principle – healthy and, most importantly, proper nutrition. In order to lose weight and get beautiful, slender and attractive figure, you need to adhere to certain rules. One of them is the consumption of foods with a low glycemic index, physical activity and an active lifestyle. It is also desirable to give up bad habits in order to get a quicker and better result. You probably heard of situations when someone at least once tried to lose weight and did not see any changes or perhaps even increased one’s weight even with the use of tough diet and careful food selection. The fact is there are some tricks in nutrition when losing weight which do not let our body get rid of excess fatty deposits and acquire elegant forms.
For some mysterious reason, a lot of people still believe that it is necessary to drink less water when you try to lose weight. Not true. The norm of water per day is 30-40 ml / 1 kg of weight. I recommend to adhere to the daily norm, as water is a solvent which helps the body to absorb nutrients, protect vital organs, lubricate the joints, remove toxins and wastes. It is also directly involved in the metabolism. If you drink not enough water, and then put yourself on the scales and see that the weight has reduced, it does not mean that you have lost the weight, it means that you have lost some water in your body. I’m sure you know that 60-80% of your body consists of water depending on age, so if you lose water, you become dehydrated, your water balance is violated, other systems of your body face troubles, and all of these things adversely affect your health.
Ignoring breakfast is a wrong thing to do! Your body does not eat for 8 hours, and maybe even more. In order to empower the body, to replenish energy reserves, to speed up the metabolism after sleep (which is very important in losing weight), you need a breakfast rich in proteins, carbohydrates, fats, and vitamins. Thanks to a full-fledged intake of food, one can effectively spin up the metabolism and protect oneself from the desire to eat sweets in the evening.
Do not skip the next meal. Getting involved in work and plunging into business, we sometimes ignore the next meal. Most often, we think something like “let me finish this one and then I’ll eat” and such thing lasts for the whole day which exhausts the body. When we come back home, our body desperately wants to eat, which is why in the evening we eat for the whole missed day, which negatively affects the gastrointestinal tract (GIT). It’s like you’ve loaded the car to the eyeballs, got in, and watch it barely move because of the excessive weight. The same thing happens with the stomach. If you still hold back in the evening and eat a little, then the body does not get enough nutrients during the day, which is also bad. Therefore, you need a fractional (frequent) diet. When it comes to snacks, I recommend to eat berries, fruits, nuts, cereals, protein cocktails, cottage cheese.
It’s not right to lose weight only with restrictions in nutrition and without physical exertion. First, the process of losing weight will take much longer. Secondly, the skin will become flabby, saggy, and bad-looking. Therefore, when losing weight, it is very important to do sports, dancing, aerobics, walking, etc. – this will speed up the process of losing weight. Besides, with proper nutrition – i.e. calorie deficit – your metabolism slows down and if you do not give physical exercise to the body, there is a chance that you will return to the same weight very soon. It is necessary to understand that fats do not simply disappear in the space: they are burnt only under the influence of oxygen – i.e. oxidation – so it is necessary to provide yourself with an aerobic load (running, walking, exercise, etc.) and proper nutrition.
It’s not correct not to eat after 6 p.m. Just think about it: that there is still about 5 hours until you go to bed, plus you have about 8 hours for sleep – as a result, the body has to spend 12-13 hours without food. Do you think it’s good? Of course not, since the body keeps starving for 13 hours without nutrients. When it is time for the next meal, the body – knowing that it will again have to live without food for a long period of time – will send everything back into stock and you will not only keep your weight, but even increase your fatty layer. It is necessary to have a snack 2-3 hours before sleep (fish, eggs, cottage cheese + vegetables), so that the body gets nutrients during sleep. That does not mean excessive eating – that means having a snack.
It is wrong to completely exclude fats from the diet. There are 3 types of fats: saturated, unsaturated and trans fats. It is advisable to completely exclude trans fats (cream, vegetable oils, fast food, margarine, pastries, chips, etc.) from the diet, but prefer saturated fats (chicken breast, turkey, lean veal) and unsaturated fats (fish oil, olive, linseed, pumpkin oil, cereals, legumes). Approximately 40% saturated and 60% unsaturated fats. When the body consumes a sufficient amount of fatty acids, the immune system improves, the condition of the skin, hair, hormonal background, etc becomes better.
It is wrong to lose weight eating fatty and unhealthy food. Imagine that you need about 1500 kcal per day. Some people eat waffles, jam, roll, marshmallow, cake and get about 1500 kcal. Is this a healthy food? Is it OK to consume sweet, flour, fat? Of course, not. This is clearly not a good idea if you want to look better. To lose weight, you need to consume calories from foods with a low glycemic index: buckwheat, rice, pearl barley, meat, eggs, cottage cheese, vegetables, berries, nuts, legumes, cereals, etc. You can eat a lot, it is delicious, it is useful and at the same time you happily lose weight.
There is no such thing as a magic pill or tea which will make you lose weight. This is simply impossible, because fat cannot be simply burnt – it disappears only when being oxidized, i.e. under the influence of oxygen. These things are produced for the sake of money – nothing more but business. There was not a single person who drank special tea or took pills and quickly lost one’s weight. It would be much more useful if you will pay attention to L-carnitine supplements during your workout – it does not have a fat burning effect, but helps to accelerate metabolism.
What is a raw food diet? It is a diet which has no animal source foods. If we look at it more closely, we will see that our body consists of 20 amino acids, and 8 of them are irreplaceable – that is, they are not synthesized in the body, but are found in animal source foods. Human being is not a herbivore but a predator, so we need to consume animal source foods. So the Creator decided. These acids perform a number of functions: catalytic, transport, protective, hormonal nutritional, structural… If your body lacks these components, it might face disorders, imbalances, diseases, etc.
Energy Diet. If you look at its composition, you can find many natural components that seem attractive. But if we take a closer look, we will see that it utilizes the cheapest raw materials. Besides, it has sugar, and it prevents weight loss. If you need to refresh yourself along the way, you can drink a protein cocktail, eat a protein bar or, in extreme cases, eat some bread. I recommend eating plain food like buckwheat, rice, meat, fish, vegetables, fruits.
You don’t want to eat canned food. It is necessary to understand that foods that are stored for a long time (canned food) are harmful to health. The heat treatment partially destroys useful substances contained in the food. The structure of plant fiber and muscle fibers of meat change. The taste of food products may worsen, which is why manufacturers add flavor enhancers, dyes and other harmful chemical ingredients to canned food. Such substances can cause allergies and gastrointestinal diseases. Without preservatives, long-term storage of products is not always possible. I recommend you to eat fresh, not frozen daily food.
Summarizing the above, it is necessary to individually select the right diet and monitor the reduction in body weight, both with the use of scales, and using anthropometric measurements (waist, hips, chest, hands) once a week. The newcomer can easily get rid of 3-5 kg of weight per month. The most important things to remember are: